A guideline to eating healthier
Note, the key to a better body is 20% exercise and 80% diet (eating habits)
Goals to stick by;
For putting on size (muscle mass)
Make sure you eat a meal every 3 to 4 hours. (Put something into your body to keep your digestive system working)
Make sure you aim to eat at least 5 smaller meals a day as opposed to the traditional 3 meals. Make sure you calorie intake is at least 2500 calories a day. (if only kilojoules shown divide by 4 to get the calorie intake) Make sure your protein intake is at least 125 grams a day (Recommended that you get 3 grams per kilo of body weight) (70 kilos = 210 grams of protein)
Make sure you keep your fat intake as low as 50 to 70 grams a day (50 would be preferable as weight will be gained it is important to monitor fat intake)
Make sure you drink at least 2 liters of water every day Pick one day of the week where you’re not as strict on your diet. This is important..! If you don’t treat yourself every now and again you will most likely fail to temptations later on.
Foods recommended for eating to get to your 2500 calorie intake include;
Carbohydrate sources
Brown breads
Brown rice
Fruits & nuts
Protein sources
Chicken breast
Tuna
Protein shakes
Egg whites
Yogurt
Other foods are available that have not been listed here, best thing to do is do a search on foods that should be eaten in order to gain muscle mass.
After doing this search decide on what you think would be best for you and write up a diet to stick by.